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montana_4H_cowgirl_allie
Moderator
Joined: Thu Jan 11, 2007 11:55 pm
Posts: 549
Location: Rural Montana
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 my lift schedule every other day (mon-fri) i alternate upper and lower ... every day i incorporate abs in some way shape or form ...
UPPER
bench - 4x10
wide (hand-placement) bench - 2x6
narrow (hand-placement) bench - 2x6
military - 3x6
curls (free weights) - 3x20 (each arm completes a 3x20 set)
curls (standard curl bar) - 3x8
navel to chin plate lift - 2x12
pulls - (3x10)
tricep (free weights) - 3x10
standing oblique lean - 1x40
dips = 30
LOWER
squat - 4x8
sled - 2x8
clean - 2x10
lunges - 2x40 (count one for each time each foot steps)
calf raises (increase # of raises per stair you climb) - 32 stairs
hamstring - 5x10
quad - 5x10
ABS
50 curlups
30 half bicycles on left side
30 half bicycles on right side
60 seconds flutter kick
50 curl ups
3x10 medicine ball tosses
30 curl and holds
30 in-air bicycle-esque, double leg thrusts
50 curl ups
so far, my maxes are as follows
BENCH = 90 lbs
CLEAN = 95 lbs
SQUAT = 115
MILITARY = 60
HAM = 45
QUAD = 45
SLED = 85
CURL = 70
not too shabby, i suppose for being 18, 127.3 lbs, and only 5'4" ...
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| Sun Jan 14, 2007 5:08 am |
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henry_lee
Joined: Thu Nov 30, 2006 3:56 am
Posts: 31
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Thats hell of a ab workout you have there lol.
Nice stats for a lady! 
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| Sun Jan 14, 2007 3:39 pm |
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montana_4H_cowgirl_allie
Moderator
Joined: Thu Jan 11, 2007 11:55 pm
Posts: 549
Location: Rural Montana
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thanks ...  ... i've always had muscle, i've never been one of the skinny as a twig kinda gals ... it's just getting to the gym and making use of the muscle ... working with livestock and horses and such all summer as well as making a few stops along the rodeo circuit definitely help, too ... then definitely during harvest ... stacking 60 and 85 pound haybales all day ... ooh, the joy ...
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| Sun Jan 14, 2007 4:58 pm |
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Rep-225
Joined: Sat Jan 20, 2007 9:27 am
Posts: 19
Location: Raccoon City, Ohio
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It looks like an alright program. But i wouldn't incorporate ABS in everyday. No muscle or muscle group should be worked everyday. Of course they will in something we do during the day but dont actually work it out every day. Even the Rectus Abdominis needs time to rest.
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| Sat Jan 20, 2007 11:48 pm |
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montana_4H_cowgirl_allie
Moderator
Joined: Thu Jan 11, 2007 11:55 pm
Posts: 549
Location: Rural Montana
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by doctor's orders, i have to ... if i don't, my spine won't stay in line which means my tailbone gets thrown out of whack which means lots and lots of laying on my stomach and not moving and physical therapy ... and DEFINITELY no rodeo ...
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| Sun Jan 21, 2007 3:27 am |
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Konfused12
Joined: Sun Feb 18, 2007 6:24 pm
Posts: 31
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Thats quite a vigorous workout if you have to hit the abs everyday. But doctors orders are doctors orders
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| Sun Feb 18, 2007 6:59 pm |
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montana_4H_cowgirl_allie
Moderator
Joined: Thu Jan 11, 2007 11:55 pm
Posts: 549
Location: Rural Montana
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yeh ... i've been slacking recently, and feeling it ... it's one of those things that once you work up to that point, there's no turning back without repurcussions ...
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| Mon Feb 19, 2007 3:52 am |
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jeffro241
Joined: Sun Apr 06, 2008 9:49 pm
Posts: 24
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Re: my lift schedule Very nice routine.It would be hard for me to keep up with a routine such as that.Im starting off slow so maybe one day!
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| Mon Apr 14, 2008 3:39 pm |
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